Nke a na-agụnye broccoli na nchịkọta. Emere ya n'enweghị ihe jikọrọ ya, ọ dị mbadamba karịa kpochapụla ahụ. A na-esi na-emepụta broccoli ahụ iche iche ma mee ndokwa n'elu ihe ndị a na-esi nri na tomato wedges.
Njikọ
Broccoli Custless Quiche
Ihe Ị Ga-achọ
- 4 nnukwu àkwá
- 3 tablespoons
- ntụ ọka niile
- 1/2 teaspoon oregano
- 1/8 teaspoon ose
- 1 1/2 iko
- ọkara na ọkara
- 2 iko shredded Cheddar ma ọ bụ cheese cheese Switzerland
- 1/4 cup sliced green onions
- 1/4 cup chopped pimiento
- 1 ngwongwo (10 oz.) Spears
- 1 tablespoon butter butter
- Mkpụrụ osisi atọ, gbanye n'ime osisi
Otu esi eme ya
- Na ihe na-agwakọta nnukwu efere, jikọta àkwá, ntụ ọka, na ihe ọ bụla; tie aka ruo mgbe agwakọtara ya. Mee na ọkara na ọkara; nwuo na cheese, yabasị, na pimiento.
- Wunye n'ime efere 9 nke anụ ọhịa.
- Richaa na nsị 350 Ncha 45 nkeji iri ise na ise, ma ọ bụ ruo mgbe mma ịtinye na nso ebe ahụ ga-apụta dị ọcha. Mee jụụ nkeji 10.
- Ka ọ dịgodị, na-esi nri broccoli dị ka ntụziaka ntụziaka; igbapu. Na-agba na butter ruo mgbe agbaze bọta.
- Dezie broccoli na ejiji ekwu okwu n'elu elu. Tinye tomato wedges n'etiti. Jụọ ozi ozugbo.
I nwekwara ike
Easy Ham na Quiche Tomato Quiche
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 303 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 164 mg |
| Sodium | 448 mg |
| Carbohydrates | 15 g |
| Fri nri | 2 g |
| Protein | 15 g |